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Pomegranate Nutrition

Pomegranate Nutrition

Pomegranate nutrition is very high in fibre, potassium, vitamin K, copper and pantothenic acid (vitamin B5).

  • Pomegranates are a very good source of potassium which helps the muscles and nerves to function properly and also maintains the bodies' acid balance. Potassium also helps to lower the risk of high blood pressure.

  • Containing a high amount of fibre, pomegranate nutrition can help with bowel regularity thereby helping to prevent bowel cancer. Fibre also helps to maintain normal blood sugar and cholesterol levels.

  • Pomegranates are an excellent source of vitamin K which helps in blood clotting. Vitamin K also plays a part in bone health and may protect against liver and prostate cancer.

  • Pomegranate nutrition also provides a very good source of pantothenic acid (vitamin B5) which helps turn carbohydrates and fats into energy and improves stress levels by supporting adrenal gland health.

  • Pomegranates also provide a good source of vitamin C which is needed to protect the cells and tissues from free radical damage, thereby helping to prevent against cancer. Vitamin C also helps with dietary iron absorption.

  • Pomegranate nutrition also contains good amounts of niacin (vitamin B3) which can help to lower cholesterol levels and stabilise the blood sugar. B3 also helps the body to process fats.

  • One pomegranate has around 234 calories.



    THE FULL NUTRITIONAL VALUE OF POMEGRANATES:

    Pomegranates, raw  (1)

    Refuse: 44%  (Skin and membrane)
    Scientific Name:  Punica granatum
    NDB No: 09286 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 pomegranate (4" dia)
    -------
    282g
    Proximates
    Water
    g
    219.76
    Energy
    kcal
    234
    Energy
    kJ
    976
    Protein
    g
    4.71
    Total lipid (fat)
    g
    3.30
    Ash
    g
    1.49
    Carbohydrate, by difference
    g
    52.73
    Fiber, total dietary
    g
    11.3
    Sugars, total
    g
    38.55
    Minerals
    Calcium, Ca
    mg
    28
    Iron, Fe
    mg
    0.85
    Magnesium, Mg
    mg
    34
    Phosphorus, P
    mg
    102
    Potassium, K
    mg
    666
    Sodium, Na
    mg
    8
    Zinc, Zn
    mg
    0.99
    Copper, Cu
    mg
    0.446
    Manganese, Mn
    mg
    0.336
    Selenium, Se
    mcg
    1.4
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    28.8
    Thiamin
    mg
    0.189
    Riboflavin
    mg
    0.149
    Niacin
    mg
    0.826
    Pantothenic acid
    mg
    1.063
    Vitamin B-6
    mg
    0.211
    Folate, total
    mcg
    107
    Folic acid
    mcg
    0
    Folate, food
    mcg
    107
    Folate, DFE
    mcg_DFE
    107
    Choline, total
    mg
    21.4
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    0
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    0
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    0
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    0
    Vitamin E (alpha-tocopherol)
    mg
    1.69
    Vitamin E, added
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    46.2
    Lipids
    Fatty acids, total saturated
    g
    0.338
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.017
    14:0
    g
    0.017
    16:0
    g
    0.197
    18:0
    g
    0.107
    Fatty acids, total monounsaturated
    g
    0.262
    16:1 undifferentiated
    g
    0.034
    18:1 undifferentiated
    g
    0.217
    20:1
    g
    0.011
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.223
    18:2 undifferentiated
    g
    0.223
    18:3 undifferentiated
    g
    0.000
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Fatty acids, total trans
    g
    0.025
    Cholesterol
    mg
    0
    Stigmasterol
    mg
    0
    Campesterol
    mg
    3
    Beta-sitosterol
    mg
    11
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0

    Footnotes:

    1 Based on samples of California Wonderful variety.

    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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